Raw Vegan Walnut and Carrot Balls: Biovie's Solar Recipe 2026

And if a vegan meatball 100% raw, without oven or stove, could rival a meatball nutritionally? That's the challenge of the Polpette del Sole — the "Sun Balls" — an iconic recipe of theliving food signed by Biovie. Grenoble walnuts, grated carrots, Medjool dates, blond psyllium, and malted brewer's yeast: five living ingredients, 5 minutes blender preparation, zero cooking, and a complete nutritional profile — omega-3 ALA, beta-carotene, soluble fibers, B vitamins. A quick, Mediterranean, and sunny vegetarian patty that keeps for 5 days in the fridge.

Why raw vegan meatballs? The principle of raw food

Theliving food is based on a simple principle: never heat food beyond 42°C, the temperature at which food enzymes begin to denature and certain heat-sensitive vitamins (C, B1, B9) start to evaporate. By favoring living foods — sprouted seeds, raw fruits and vegetables, soaked nuts, seaweed — preserve the integrity of micronutrients, polyphenols, and aromatic compounds that cooking destroys.

The raw vegan balls embody this philosophy on the plate. Whereas the traditional meatball is cooked in a pan or in the oven, the Polpette del Sole are prepared in the blender and then shaped by hand — no heat source is involved in the process. Result: the omega-3 fatty acids in the nuts remain intact, the beta-carotene in the carrots remains bioavailable, and the natural enzymes in the psyllium continue to function.

At Biovie, pioneers of raw food in France since 2007, this culinary approach is at the heart of the brand's DNA: nourishing the body with foods in their most alive state possible, for a revitalized daily vitality.

"Since discovering Biovie and living foods, my health has transformed. I feel lighter, more energetic, with a true sense of serenity every day."
— Siegfried Ramauge, client Biovie ⭐⭐⭐⭐⭐ (Trustpilot)

Polpette del Sole: the ingredients of a solar meatball

The strength of this recipe lies in the choice of each ingredient — all raw, all unprocessed, all selected for their nutritional density. Here is the breakdown for a portion of about 20 balls (4 people).

Grenoble walnuts (90 g)

Grenoble walnuts are one of the foods richest in omega-3 ALA (alpha-linolenic acid) from the plant kingdom: approximately 9 g of ALA per 100 g according to the data from the Ciqual Table ANSES. They also provide 15 g of protein, 6 g of fiber, and a good concentration of antioxidant polyphenols. For optimal digestibility, it is recommended to soak the nuts for 4 to 8 hours in water before use — a gesture that reduces enzyme inhibitors and reveals their aromas.

To delve deeper into the topic of essential living foods, Eric Viard explains in his YouTube video Biovie why walnuts from Grenoble are among the 5 essential living foods to start with:

▶️ Episode 3: 5 Essential Living Foods to Start With (Biovie TV)

Organic carrots (100 g, or 2 small carrots)

The carrot is the star of the beta-carotene, a precursor of vitamin A. According to the Ciqual Table, a raw carrot contains approximately 8.2 mg of beta-carotene per 100 g, 2.8 g of fiber and only 36 kcal. Grated raw, it retains all its freshness and crunchiness in the dumpling — without ever losing its sunny color, hence the name Polpette del Sole.

Medjool dates (3 pieces)

Medjool dates play a dual role: they provide a naturally well-tolerated sugar (moderate glycemic index thanks to the fibers) and serve as a soft natural binder. They also provide 696 mg of potassium and 7 g of fiber per 100 g. Choose plump, pitted dates before use.

Spring onions (60 g)

Spring onions (or cipollotti, or green onions) bring their aromatic sulfur compounds and a fresh note that balances the richness of the nuts and the sweetness of the dates.

Blond psyllium (5 g, or 1 level teaspoon)

The Psyllium (tegment of Plantago ovata) is the natural binder that replaces the egg. Its soluble fibers (about 70% of total fibers) absorb water and form a gel that "sticks" the dumpling without cooking. According to theEFSA, psyllium contributes to the maintenance of normal intestinal transit starting from 6 g/day (Scientific Opinion EFSA NDA Panel, 2013).

Malted brewer's yeast (6 g, or 2 tablespoons)

Malted brewer's yeast (or nutritional yeast) brings a characteristic cheesy umami taste and a concentrated dose of B vitamins (B1, B2, B3). It advantageously replaces parmesan in this 100% plant-based recipe.

Parsley, cumin, nutmeg, sea salt, black pepper

The Mediterranean aromatic bouquet that transforms a simple meatball into a true Sun meatball : fragrant, balanced, sunny.

The step-by-step recipe (5 minutes in the blender)

Ingredients (for 4 people — about 20 meatballs)

• 90 g of organic Grenoble walnut halves (soaked for 4 to 8 hours then drained)
• 100 g of organic grated carrots
• 3 pitted Medjool dates
• 60 g of chopped spring onions
• 1 level teaspoon (5 g) of organic blond psyllium
• 2 tablespoons (6 g) of organic malted brewer's yeast
• 2 tablespoons of fresh flat-leaf parsley, chopped
• 1/2 teaspoon of ground cumin
• 1 pinch of freshly grated nutmeg
• 1/2 teaspoon of fleur de sel
• Black pepper from the mill

Step-by-step preparation

1. Initial mixing : place the soaked nuts, grated carrots, scallions, and pitted dates in a powerful blender. Pulse until you obtain a coarse and homogeneous mixture (avoid blending into a smooth puree: the texture should remain rustic).
2. Seasoning : transfer the dough into a bowl. Add the psyllium, nutritional yeast, chopped parsley, cumin, nutmeg, salt, and pepper. Mix with a spatula.
3. Rest time (5 minutes) : let the psyllium work for 5 minutes. It absorbs the excess water from the carrots and dates and gives the dough its binding consistency. This is the key step to achieving vegan meatballs that hold together without eggs or cooking.
4. Shaping : take a heaping tablespoon of dough, roll it between your palms while pressing lightly to form a regular ball about 3 cm in diameter. Repeat until all the dough is used up (about 20 balls).

Conservation

• Refrigerator : up to 5 days in an airtight glass container.
• Freezer : up to 1 month, to be defrosted in the refrigerator the day before consumption.
• Service temperature : take out of the refrigerator 15 minutes before tasting to reveal the aromas.

Variants and declensions

This basic recipe lends itself to many creative variations according to your desires, your supplies, and the season:

• Sprouted seeds version : replace 30 g of nuts with 30 g of sprouted lentils or sunflower seeds for additional live protein intake.
• Iodized seaweed version : incorporate 5 g of dulse or sea lettuce flakes for an iodine + marine omega-3 profile. A variant inspired by the book Seaweed in Everyday Life Eric and Aurélie Viard.
• Nut-free version (for allergies) : replace the 90 g of nuts with 45 g of pumpkin seeds + 45 g of sunflower seeds (soaked for 4 hours).
• Spicy version : add 1 teaspoon of mild curry, 1/2 teaspoon of turmeric, and a pinch of smoked paprika.
• Appetizer version : shape into mini balls of 2 cm and skewer on wooden toothpicks. Serve with a tahini-lemon sauce.
• Refined training : arrange 5 meatballs on a bed of raw grated carrots, in a nori sheet rolled into a cone, or with a tahini-lemon sauce on the side.

"Excellent organic grocery store! Homemade products with producers sharing the same spirit. Quality and great raw food ideas!"
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Nutritional benefits: what science says

A serving of 5 meatballs (approximately 80 g) provides a remarkable nutritional synergy:

• Omega-3 ALA (alpha-linolenic acid) : Walnuts provide about 9 g of ALA per 100 g. According to theEFSA (Scientific Opinion 2010, DOI 10.2903/j.efsa.2010.1796ALA contributes to the maintenance of normal cholesterol levels with an intake of 2 g/day. A serving of 5 meatballs covers this intake.
• Cardiovascular health : a meta-analysis published in the Journal of the American College of Cardiology (Guasch-Ferré et al., 2018, PMID 29145952) showed that regular consumption of nuts is associated with a reduced risk of cardiovascular disease.
• Beta-carotene and vision : the 8.2 mg of beta-carotene per 100 g of carrot (Ciqual ANSES) contribute to the maintenance of normal vision, with vitamin A playing a role recognized by the EFSA in ocular physiology.
• Soluble fibers and transit : psyllium contributes to the maintenance of normal bowel function (EFSA claim 2013, DOI 10.2903/j.efsa.2013.3258) from 6 g/day.
• B vitamins : malted brewer's yeast is a natural source of vitamins B1, B2, and B3, which contribute to normal energy metabolism.
• Preservation of micronutrients : vitamin C and folates, which are sensitive to heat, remain fully available due to the complete absence of cooking — a distinctive advantage of raw food recipes.

Precautions and contraindications

• Nut allergy : do not consume these meatballs if you have a nut allergy. Use the pumpkin seed + sunflower seed variant.
• Psyllium : drink enough water (at least a large glass with the portion). Psyllium swells upon contact with water and should be consumed with sufficient hydration (EFSA/ANSES recommendation).
• Brewer's yeast : to be avoided in case of treatment with MAOIs (tyramine risk), active Crohn's disease, or severe digestive candidiasis.
• Pregnant women : Nuts and psyllium are compatible with a balanced pregnancy. In case of doubt, consult a healthcare professional.

As part of a varied and balanced diet and a healthy lifestyle.

Frequently Asked Questions — FAQ on Raw Vegan Balls

"I have known this company for 20 years, a pioneer in living food (healthy, organic, and raw, young shoots and sprouted seeds)."
— Catherine, Biovie customer for 20 years ⭐⭐⭐⭐⭐ (Trustpilot)

In practice: the opinion of Eric Viard, tropical agronomist engineer

"These Polpette del Sole embody everything I love about raw food: simplicity of execution, nutritional richness, and immediate pleasure. In 33 years of veganism, I have rarely encountered a recipe as versatile — appetizer, light lunch, or bowl topping, they adapt to all contexts. With Aurélie, we have included seaweed variations in our book 'Algues au Quotidien,' because raw food deserves to be both delicious and recognized for its true value." — Eric Viard, founder of Biovie.

Update: April 2026. Article approved by Éric Viard, founder of Biovie and engineer ISTOM, co-author of " Seaweed in everyday life "(Gallimard, 2024) —" Best cookbook in the world, Gourmand Cookbook Awards 2025, and Best cookbook in France, National Academy of Cuisine 2025.

Warning: The information presented in this article is provided for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before making any significant changes to your diet or supplementation. As part of a varied and balanced diet and a healthy lifestyle.

Find all our organic ingredients for raw food on https://www.biovie.fr/en/